Move to a quiet, safe place
Sit down and plant both feet on the floor
Breathe in slowly through the nose
Breathe out slowly through the mouth
Count each breath
Relax your shoulders
Unclench your jaw
Loosen tight clothing
Hold something cold
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Remind yourself the attack will pass
Repeat a calming phrase
Sip water slowly
Avoid caffeine, alcohol, and nicotine
Call or text someone you trust
Stay with a trusted person
Focus on one simple task
Use slow, steady movements
Seek urgent help if chest pain, trouble breathing, fainting, or self-harm thoughts occur